Cauliflower Spaghetti Recipe Vegan: Easy & Delicious Meal

If you’re looking to enjoy a delicious, healthy, and entirely vegan twist on a classic pasta dish, this cauliflower spaghetti recipe vegan is exactly what you need. Cauliflower, known for its versatility and nutrition, transforms beautifully into a spaghetti-like base that is both low-carb and gluten-free.

This recipe combines the mild, slightly nutty flavor of roasted cauliflower with a savory tomato sauce infused with herbs and garlic, resulting in a comforting yet light meal that everyone will love.

Whether you’re vegan, gluten-intolerant, or simply want to add more vegetables to your diet, this recipe is perfect. It’s easy to prepare, packed with nutrients, and incredibly satisfying.

Plus, it’s a great way to sneak in extra veggies for picky eaters. Get ready to impress your family or guests with a dish that feels indulgent but is actually good for you!

Why You’ll Love This Recipe

This vegan cauliflower spaghetti is more than just a healthy alternative — it’s a flavor-packed, filling meal that proves plant-based eating doesn’t mean sacrificing taste or texture.

• Low-carb and gluten-free: Perfect for those following specific diets without missing out on pasta night.
• Rich in vitamins and fiber: Cauliflower provides a great dose of vitamin C, K, and antioxidants.
• Easy and quick to make: Minimal ingredients and straightforward steps make it ideal for busy weeknights.
• Customizable: You can add your favorite veggies, spices, or vegan proteins to tailor it just the way you like.
• Comfort food with a healthy twist: Enjoy all the cozy vibes of spaghetti without the heaviness.

Ingredients

• 1 large head of cauliflower (about 4 cups florets)
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 1 can (14 oz) crushed tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon red pepper flakes (optional for heat)
• Salt and freshly ground black pepper to taste
• Fresh basil leaves for garnish
• 2 tablespoons nutritional yeast (optional for cheesy flavor)
• 1 tablespoon lemon juice
• Fresh parsley, chopped (optional)

Equipment

• Food processor or box grater (to shred the cauliflower)
• Large skillet or sauté pan
• Mixing bowl
• Cutting board and chef’s knife
• Wooden spoon or spatula
• Measuring spoons
• Colander (for rinsing cauliflower if needed)

Instructions

1. Prepare the cauliflower: Remove the leaves and core from the cauliflower. Cut it into chunks and pulse in a food processor until it resembles small rice-like pieces. If you don’t have a food processor, grate the cauliflower using a box grater.
2. Cook the cauliflower “spaghetti”: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cauliflower rice and sauté for about 5-7 minutes, stirring frequently, until it softens but doesn’t become mushy. Season with a pinch of salt and pepper. Remove from the skillet and set aside.
3. Make the tomato sauce: In the same skillet, add the remaining tablespoon of olive oil. Sauté the minced garlic until fragrant, about 1-2 minutes, being careful not to burn it.
4. Add crushed tomatoes and herbs: Pour in the crushed tomatoes, oregano, basil, and red pepper flakes (if using). Stir well to combine. Let the sauce simmer on low heat for about 10 minutes, allowing the flavors to meld together.
5. Season the sauce: Add salt, pepper, and lemon juice to taste. If you want a cheesy flavor, stir in the nutritional yeast now.
6. Combine cauliflower and sauce: Return the cooked cauliflower rice to the skillet with the sauce. Gently toss to coat the cauliflower evenly with the tomato sauce. Cook for an additional 2-3 minutes to heat through.
7. Serve and garnish: Plate the cauliflower spaghetti and garnish with fresh basil leaves and chopped parsley for a burst of color and freshness.

Tips & Variations

“For the best texture, avoid overcooking the cauliflower. It should be tender but still have a slight bite, mimicking al dente pasta.”

• Add protein: Toss in cooked chickpeas, vegan meatballs, or tofu cubes for a heartier meal.
• Try different sauces: Swap the tomato sauce for a creamy avocado sauce or a vegan pesto for variety.
• Spice it up: Include fresh chili or smoked paprika for an extra kick.
• Add vegetables: Mix in sautéed mushrooms, spinach, or bell peppers to boost nutrition and color.
• Use spiralized vegetables: For a different texture, combine cauliflower with zucchini noodles or carrot ribbons.
• Make it nut-free: Skip the nutritional yeast or replace with ground sunflower seeds if avoiding nuts and yeast.

Nutrition Facts

Serving Suggestions

This cauliflower spaghetti shines when served fresh and hot. Pair it with a crisp green salad dressed in a light vinaigrette or steamed vegetables for a complete, nutritious meal.

For an added protein boost, serve alongside a vegan garlic bread or a small bowl of lentil soup. You might also want to explore other plant-based recipes like our Lemon Ricotta Pasta With Arugula Recipe or the hearty Lion’S Mane Mushroom Crumble Recipes for more vegan inspiration.

Conclusion

This vegan cauliflower spaghetti recipe offers a fantastic way to enjoy a classic comfort dish with a healthy, plant-based twist. It’s flavorful, easy to make, and packed with nutrients, making it a smart choice for anyone looking to eat well without compromising on taste.

Whether you’re new to vegan cooking or a seasoned pro, this recipe is designed to satisfy your cravings and support your wellness goals.

By incorporating cauliflower as a pasta alternative, you’re opening the door to endless culinary possibilities. Don’t hesitate to experiment with herbs, spices, and add-ins to make this dish your own.

For more creative and wholesome recipes, check out our collection including the Low Fodmap Appetizer Recipes and the delightful Instant Pot Rabbit Recipe.

Enjoy your cooking adventure and savor every delicious bite of this cauliflower spaghetti vegan style!

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